Featured Image – The most healthy and perfect cake that I have ever seen, given to me by my beautiful family from Lochner’s Biltong Newton Park! A massive thank you to everyone who wished me, thought of me or gave me a gift yesterday on my birthday!! 

#luke1v37 #lochnersbiltongnewtonpark #lochnersbiltong #biltong #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor  #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Skill:
HSPU’s/Piked Push-ups

then…

2)
a) HSPU (strict) RM-RM-RM

Score = Total Reps

b) HSPU (kipping) RM-RM-RM

Score = Total Reps

then…

3) Run the following intervals:
400 m
Rest 30 sec
600 m
Rest 1 min
800 m
Rest 2 min
1000 m
Rest 2 min
800 m
Rest 1 min
600 m
Rest 30 sec
400 m

Total Distance = 4.6km

TC = 30 min

Score = Time (including precise resting)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Skill:
HSPU’s/Piked Push-ups

then…

2)
a) HSPU (strict) RM-RM-RM

Score = Total Reps

b) HSPU (kipping) RM-RM-RM

Score = Total Reps

then…
3) Scaling 1 & 2 – Run the following intervals:
200 m
Rest 30 sec
400 m
Rest 1 min
600 m
Rest 2 min
800 m
Rest 2 min
600 m
Rest 1 min
400 m
Rest 30 sec
200 m

Total Distance = 3.2 km

TC = 30 min

Score = Time (including precise resting)

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch